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Whole wheat date cookie Calories
Fiber-rich cookie made with whole wheat flour and dates, naturally sweet.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole wheat date cookie (30 g) has 111 calories. That works out to 370 calories per 100 g. It contains 20.1 g of carbs, 2 g of protein, 2.6 g of fat and 2.3 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Whole wheat date cookie Nutrition Facts
Selected: 1 piece (medium) · 30 g
111
KCAL / 30G
Carbs
20.1g
· 7% DV
Protein
2g
· 4% DV
Fat
2.6g
· 3% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 7% · Fat 21%
Whole wheat date cookie nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 20.1 g | 7% |
| Fiber | 2.3 g | 8% |
| Protein | 2 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Whole wheat date cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 111 kcal |
| 1 piece (extra small) | 15 g | 56 kcal |
| 1 piece (small) | 20 g | 74 kcal |
| 1 piece (large) | 45 g | 167 kcal |
| 1 serving (medium) | 50 g | 185 kcal |
| 2 piece (double) | 60 g | 222 kcal |
| 1 piece (jumbo) | 60 g | 222 kcal |
| 3 piece (triple) | 90 g | 333 kcal |
| 100 g | 100 g | 370 kcal |
| 1 pack (whole) | 150 g | 555 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Whole wheat date cookie
How do you make a whole wheat date cookie?
A whole wheat date cookie is made by combining whole wheat flour with chopped or mashed dates, fat, and enough liquid to bring the dough together, then baking until set. Mix just until combined so the cookies do not turn tough.
Can you make a whole wheat date cookie without added sugar?
Yes, a whole wheat date cookie can be made without added sugar because dates contribute natural sweetness. The result will taste less sweet than a version with sugar, so choose soft, ripe dates and adjust the sweetness to your preference.
Which dates are best for a whole wheat date cookie?
Soft, sweet dates work best in a whole wheat date cookie because they mix easily into the dough. If your dates are dry, pit them and soak them briefly in warm water, then drain well before chopping or mashing.
Why is my whole wheat date cookie dry?
A whole wheat date cookie can turn dry if it is overbaked or the dough does not have enough moisture. Whole wheat flour absorbs liquid, so take the cookies out when they are just set; they firm up as they cool.
Can you use date paste in a whole wheat date cookie?
Yes, date paste can replace chopped dates in a whole wheat date cookie. It spreads sweetness and moisture more evenly through the dough, so add it gradually and adjust the other liquid ingredients if the dough becomes too soft.
Can you replace butter with oil in a whole wheat date cookie?
Yes, you can use oil instead of butter in a whole wheat date cookie, but the texture will usually be softer and less crumbly. Add the oil gradually, since it does not behave exactly like solid butter in cookie dough.
Why does a whole wheat date cookie crumble apart?
A whole wheat date cookie may crumble if the dough is too dry or has not been pressed together firmly enough. Let the dough rest briefly so the flour can absorb moisture, then shape the cookies without making them overly thick.
How long does a whole wheat date cookie last?
A whole wheat date cookie keeps best in an airtight container in a cool, dry place after it has cooled completely. Keep it away from humidity, which can soften the texture and shorten its shelf life.
Can you freeze a whole wheat date cookie?
Yes, baked whole wheat date cookies freeze well. Let them cool completely, separate layers with baking paper in a sealed container, and thaw at room temperature when ready to eat.
What can you add to a whole wheat date cookie?
Chopped walnuts or almonds make a tasty addition to a whole wheat date cookie and add a pleasant crunch alongside the dates. Fold them into the dough without overmixing, and check that the dough still holds together.
Whole wheat date cookie Vitamins & Minerals
Vitamins
B6
0.05mg · 3% DV
B1
0.04mg · 3% DV
B3
0.36mg · 2% DV
B5
0.11mg · 2% DV
Minerals
Manganese
0.24mg · 10% DV
Copper
0.05mg · 6% DV
Phosphorus
33mg · 5% DV
Magnesium
17mg · 4% DV
Potassium ⭐
96mg · 3% DV
Sodium
36mg · 2% DV
Whole wheat date cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat date cookie
To burn the 111 calories in 1 piece (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Whole wheat date cookie?
A whole wheat date cookie is made with whole wheat flour and dates, which lend the dough much of its sweetness. Depending on the recipe, the dates may be mashed into a paste or chopped and folded through. It is a home-baking and bakery-style treat rather than a dish tied to one particular place, with recipes varying in texture and sweetness.
Enjoy it with tea or coffee, as a snack, or alongside fruit or yoghurt. Whole wheat flour and dates contribute fibre, but the cookie is still a carbohydrate-rich sweet. One medium piece is about 30 g; for a lighter snack, choose a smaller portion and pair it with an unsweetened drink.
How Nutritious Is Whole wheat date cookie?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Whole wheat date cookie Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Whole wheat date cookie Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat date cookie Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Whole wheat date cookie Fat Profile
SATURATED
0.63g
MONOUNSATURATED
0.96g
POLYUNSATURATED
0.66g
Omega 6:3 ratio 36:1
Above the ideal 4:1 (36:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.